No Gym? No Problem!

 

I've moved! Well...I've moved gyms.  This state-of-the-art fitness facility has everything a trainer and trainee can dream up to help meet wellness goals. It's also conveniently located at 107th and Roe in Overland Park.

And did you know that you don't need a membership to this gym to train with me? That's right, you can work with a trainer without paying extra gym membership fees. 

Interested in getting started or don't know where to start? I would love to help.

Email me at erin@ehfitness.com to chat about working together to meet your fitness and wellness goals. 

30-minute, No Equipment, Full Body Workout

Sometimes you just need a straightforward workout than can be done quickly without any equipment and this one is a great one. 

30-Minute Bodyweight Strength Workout

Here's the Deal: 

Complete 3 rounds of each circuit by doing each move for 45 seconds. Feel free to take short breaks in between exercises. 

Here's the Work:

Circuit 1: Lower Body Focus

1. Squats – Regular bodyweight squats, go deep.

2. Glute Bridges – On your back, drive hips up.

3. Bulgarian Split Squats (Right Leg) – Rear foot elevated on chair or step.

4. Bulgarian Split Squats (Left Leg)

5. Wall Sit – Hold squat position against a wall.

Circuit 2: Upper Body Focus

1. Push-Ups – Modify on knees if needed.

2. Superman Hold – Lay on stomach, lift arms and legs.

3. Triceps Dips (on chair or low surface)

4. Pike Push-Ups – For shoulders.

5. Plank Shoulder Taps – In high plank, touch opposite shoulders.

Circuit 3: Core & Full Body

1. Plank to Push-Up – From forearm plank to push-up position and back.

2. Leg Raises – Lie on back, lift legs up and down.

3. Bicycle Crunches – Elbow to opposite knee.

4. Bodyweight Reverse Lunge to Knee Drive (Right)

5. Bodyweight Reverse Lunge to Knee Drive (Left)

5 Reasons to Strength Train with a GLP-1

If you’re taking a GLP-1 medication for weight loss, inflammation or diabetes, adding strength training to your routine is super important and can make a huge difference in your overall health. Here’s why:

1. Keep Your Muscle While Losing Weight

GLP-1s help you drop pounds—but they don’t just target fat. You can lose muscle too.
💪 Strength training helps you hold on to your muscle, so most of the weight you lose is fat, not muscle and not strength.

2. Keep Your Metabolism Happy

Muscle burns more calories than fat, even when you’re just relaxing.
🏋️‍♀️ Building muscle helps your body burn more energy, making it easier to keep the weight off long-term.

3. Better Blood Sugar Control

Both GLP-1s and strength training are great for blood sugar, especially if you have prediabetes or type 2 diabetes.
💥 Together, they work even better—helping your body use insulin more effectively and stay balanced.

4. Protect Your Bones

When you lose weight quickly, bones can get a little weaker.
🦴 Lifting weights keeps your bones strong and healthy now and as you age.

5. Feel Strong, Confident, and Energized

Losing weight and regulating blood sugar is great—but feeling strong, capable, and confident? Even better.
✨ Strength training improves balance, posture, and energy, so you move through life feeling awesome.

If you're interested in starting strength training (at any level). I can help! Simply email me at Erin@ehfitness.com.